The type of training carried out by an athlete should target the specific needs of the activity being trained for. Training programs can focus on different aspects of fitness and can include aerobic, anaerobic, strength and flexibility training.
Aerobic training aims to improve the ability of the body to use oxygen.
Anaerobic training focuses on developing the ability of the body to recover from brief intense activity.
Strength training focuses on the ability of the muscle to produce force.
Flexibility training works to improve the range of movement at a joint.
All types of training play an important role in improving performance.
Strength Training
Anaerobic Training
Training Thresholds
There are two training thresholds which are important to be aware of
Aerobic Threshold - This is the minimum level of work we can do for there to be an aerobic training benefit. (ie: for improvements to occur for our aerobic system)
Anaerobic Threshold - This is the level at which the body can no longer supply oxygen quickly enough and so must begin to utilise the anaerobic system.
Progressive Overload
For improvements to occur the body must work harder than what it is used to (Overload). As the body adapts to the level of training it must be increased for continued improvement (progressive)
Not all improvements are made at the same rate.
Endurance
When training for aerobic endurance, the load is small and the adaptations take place slowly. It takes longer for improvements to occur.
Flexibility
The fastest gains are made in flexibility training. Increased loads make small adaptations
Strength
The load needs to be less and the adaptations are more significant in strength training.